Intermittent Fasting for Building Muscle – the

Kinobody Way
The Aggressive Fat Loss Program – by Greg O’Gallagher
The Fundamentals of Building Muscle That You
Can’t Ignore
• Intermittent fasting alone will not build muscle.
• Although, fasting does have many benefits that help the muscle building
process, and we’ll get to those in a moment…
• Muscle growth is going to be triggered by progressive overload and
consistently getting stronger. There’s no getting around this.
• It’s the main reason the Greek God Program is crafted for the fastest rate
of strength gain possible. Muscle is a byproduct of strength, get stronger
and you will grow.
• Over the course of a couple months, if your key lifts go up 25 lbs, you’re
going to build muscle. If you keep your nutrition dialed in to minimize fat
gain, you’ll be blown away with the results
Its Simple Really, Build Muscle by gaining
strength!
• It’s really the most sensible way to build a great physique and there’s
no need to complicate it.
• As far as nutrition goes, most people get this dead wrong. You
actually only need to eat around maintenance or slightly above to
build muscle.
• Especially if you’re following a Kinobody Course where the main focus
will always be pushing for strength gains. (…Too many calories
invariably will result in excess fat gain and will ruin your look.)
• In fact, the whole idea of bulking up a ton and cutting is ridiculous. If
your main focus is to keep adding weight to the scale, it’s going to be
a bunch of fat gain.
Eat What You Normally Enjoy - No Guilt!
The reality is, if you’re training heavy
3 times a week and pushing for
personal records, getting in sufficient
protein (around 0.82g per pound of
bodyweight) with a balance of fats
and carbs, while eating in a slight
surplus, that’s seriously all you need
to focus on to build muscle.

Go Eat > Check out KinoDiet too!

Success Stories: Luis B & Patrick Tucker

Don’t our word for it – just look at a few recent success stories!
Benefits of Intermittent Fasting
• Alright, now that we have the fundamentals in place, let’s go into the
benefits fasting has to offer…
• One of my favorite things about fasting is the immense mental clarity
and productivity I have in the mornings.
• There’s no worry about planning food or preparing anything. I can get
straight into work, live my life, and still add muscle effortlessly.
• But what really matters is the freedom fasting gives you in your diet
while building muscle.
• I personally only eat around 2700 calories when I’m focusing on
adding muscle.
How to Eat ’King Sized Meals’ and be Ripped
• It’s still not that many calories. I could easily eat hundreds more but
then I’d gain way too much fat. Fasting gives you the freedom of still
eating king sized meals while staying lean, making each day enjoyable
and easy to stick too.
• On the other hand, some may struggle to eat enough calories while
fasting. The main goal should always be to eat a balance of
wholesome foods to support a healthy body, but don’t be afraid to
eat some dessert or “junk food” to hit your daily calories.
• What’s more, if you’re worried about not being healthy or eating
“clean” that’s okay! Your health is actually more determined by how
much body fat you have
It’s the Macros not Micros (yes the calories!)
• Your health is actually more determined by how much body fat you
have Maintaining low levels of body fat and a healthy weight is setting
you far ahead than most.
• You don’t have to push the fast that long either. Just focus on pushing
that first meal 5 to 6 hours later into the day, eat 2 large meals and a
snack to hit a slight surplus and you’ll be good to go!
• I also recommend to stop focusing on scale weight and pour all of
your attention into adding weight to your key exercises. If you’re
gaining strength the muscle will follow. You’ll look much better too.
Intermittent & Lean Bulking: The Bottom Line
• Overall, I generally think building muscle
and intermittent fasting work so well
together because it allows people to
listen/get in tune with their body.
• When we first wake up, that is the
perfect time to maximize fat burning.
Human Growth Hormone rises, shifting
your body into a fat burning state, while
preserving muscle mass
• You don’t have to worry about losing
muscle while intermittent fasting either.
You’ll have to fast a very long time for
your body to begin breaking down
muscle tissue; about 72+ hours. We are
doing short fasts while still receiving the
profound benefits.
Intermittent Fasting Closing Thoughts
• And when it comes time to eat big, especially after training, your
insulin sensitivity is high, and nutrient partitioning is increased,
creating this high anabolic effect for maximizing muscle growth by
shuttling nutrients into the muscles.
• Those are my thoughts on intermittent fasting and lean bulking. I
highly recommend it, because it makes staying lean so effortless while
bulking.
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Thank You!

Yup – That’s me!